{"id":1286,"date":"2025-12-12T00:00:00","date_gmt":"2025-12-12T00:00:00","guid":{"rendered":"http:\/\/ttviet.vn\/dl"},"modified":"2025-12-12T00:00:00","modified_gmt":"2025-12-12T00:00:00","slug":"","status":"publish","type":"post","link":"http:\/\/ytevn.com\/?p=1286","title":{"rendered":"Th\u00f3i quen 5 ph\u00fat tr\u01b0\u1edbc khi ng\u1ee7 gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh h\u01a1n t\u1eadp th\u1ec3 d\u1ee5c bu\u1ed5i s\u00e1ng"},"content":{"rendered":"
\n \"9<\/a>9 m\u1eb9o t\u1eadp th\u1ec3 d\u1ee5c cho ng\u01b0\u1eddi b\u1eadn r\u1ed9n<\/a><\/p>\n

SK\u0110S – D\u00f9 c\u00f4ng vi\u1ec7c b\u1eadn r\u1ed9n hay l\u1ecbch h\u1ecdc c\u0103ng th\u1eb3ng, b\u1ea1n v\u1eabn c\u00f3 th\u1ec3 duy tr\u00ec m\u1ee9c v\u1eadn \u0111\u1ed9ng 150 – 300 ph\u00fat\/tu\u1ea7n nh\u01b0 khuy\u1ebfn ngh\u1ecb m\u00e0 kh\u00f4ng c\u1ea7n h\u00e0ng gi\u1edd li\u1ec1n \u1edf ph\u00f2ng t\u1eadp. V\u1edbi c\u00e1c chi\u1ebfn l\u01b0\u1ee3c khoa h\u1ecdc, linh ho\u1ea1t v\u00e0 ti\u1ebft ki\u1ec7m th\u1eddi gian, vi\u1ec7c r\u00e8n luy\u1ec7n th\u1ec3 l\u1ef1c ho\u00e0n to\u00e0n kh\u1ea3 thi cho ng\u01b0\u1eddi b\u1eadn r\u1ed9n.<\/p>\n<\/div>\n

1. V\u00ec sao t\u1eadp th\u1ec3 d\u1ee5c bu\u1ed5i t\u1ed1i t\u1ed1t h\u01a1n v\u1edbi ng\u01b0\u1eddi tr\u00ean 50 tu\u1ed5i?<\/h2>\n

BS. Nguy\u1ec5n Tr\u1ecdng Th\u1ee7y (nguy\u00ean b\u00e1c s\u0129 \u0110\u1ed9i tuy\u1ec3n b\u00f3ng \u0111\u00e1 nam Qu\u1ed1c gia v\u00e0 U23 Vi\u1ec7t Nam) cho bi\u1ebft th\u1eddi \u0111i\u1ec3m t\u1eadp luy\u1ec7n<\/a> c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng r\u00f5 r\u1ec7t \u0111\u1ebfn hi\u1ec7u su\u1ea5t. \u1ede ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh, nh\u1ea5t l\u00e0 sau 50 tu\u1ed5i<\/a>, kh\u1ea3 n\u0103ng k\u00edch ho\u1ea1t th\u1ea7n kinh – c\u01a1 v\u00e0o bu\u1ed5i s\u00e1ng th\u01b0\u1eddng th\u1ea5p h\u01a1n.<\/p>\n

Trong khi \u0111\u00f3, bu\u1ed5i t\u1ed1i, th\u00e2n nhi\u1ec7t cao h\u01a1n, c\u01a1 – g\u00e2n d\u1ebbo h\u01a1n v\u00e0 d\u1eabn truy\u1ec1n th\u1ea7n kinh t\u1ed1t h\u01a1n, gi\u00fap c\u01a1 b\u1eafp ph\u00e1t l\u1ef1c \u1ed5n \u0111\u1ecbnh. Kh\u00f4ng nh\u1eefng th\u1ebf, gi\u1ea5c ng\u1ee7 s\u00e2u l\u00e0 l\u00fac hormone t\u0103ng tr\u01b0\u1edfng (GH) ti\u1ebft nhi\u1ec1u nh\u1ea5t, h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i vi s\u1ee3i c\u01a1 v\u00e0 t\u0103ng s\u1ee9c m\u1ea1nh. V\u00ec v\u1eady, t\u1eadp th\u1ec3 d\u1ee5c <\/a>\u1edf m\u1ee9c \u0111\u1ed9 nh\u1eb9, trung b\u00ecnh tr\u01b0\u1edbc ng\u1ee7 gi\u00fap gi\u1ea3m c\u0103ng c\u01a1 <\/a>c\u1ed5 vai g\u00e1y, \u0111i\u1ec1u h\u00f2a cortisol, t\u0103ng melatonin<\/a> t\u1ef1 nhi\u00ean, h\u1ed7 tr\u1ee3 ng\u1ee7 s\u00e2u. Ng\u01b0\u1ee3c l\u1ea1i, t\u1eadp qu\u00e1 n\u1eb7ng bu\u1ed5i s\u00e1ng nh\u01b0ng ng\u1ee7 k\u00e9m c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m hi\u1ec7u qu\u1ea3 t\u0103ng c\u01a1.<\/p>\n

Sau tu\u1ed5i 50, kh\u1ed1i c\u01a1 suy gi\u1ea3m nhanh, n\u00ean t\u1eadp bu\u1ed5i t\u1ed1i<\/a> c\u00f2n gi\u00fap c\u1ea3i thi\u1ec7n tr\u00ed nh\u1edb v\u1eadn \u0111\u1ed9ng, t\u0103ng \u1ed5n \u0111\u1ecbnh kh\u1edbp, gi\u1ea3m \u0111au l\u01b0ng \u2013 g\u1ed1i, \u0111\u1ed3ng th\u1eddi t\u0103ng nh\u1ea1y c\u1ea3m insulin, ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi c\u00f3 nguy c\u01a1 \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng ho\u1eb7c r\u1ed1i lo\u1ea1n m\u1ee1 m\u00e1u<\/a>.<\/p>\n

Th\u00f3i quen t\u1eadp 5 ph\u00fat tr\u01b0\u1edbc khi ng\u1ee7 c\u00f3 th\u1ec3 mang l\u1ea1i hi\u1ec7u qu\u1ea3 s\u1ee9c m\u1ea1nh cao h\u01a1n c\u1ea3 t\u1eadp k\u00e9o d\u00e0i bu\u1ed5i s\u00e1ng. C\u00e1c \u0111\u1ed9ng t\u00e1c k\u00edch ho\u1ea1t nh\u00f3m c\u01a1 l\u1edbn t\u1ea1o m\u1ee9c m\u1ec7t t\u00edch c\u1ef1c, t\u0103ng trao \u0111\u1ed5i ch\u1ea5t ban \u0111\u00eam v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp. BS. Th\u1ee7y khuy\u1ebfn c\u00e1o ng\u01b0\u1eddi tr\u00ean 50 tu\u1ed5i n\u00ean t\u1eadp 4 – 5 bu\u1ed5i\/tu\u1ea7n, c\u00e1ch gi\u1edd ng\u1ee7 30 – 45 ph\u00fat.<\/p>\n

2. Chu\u1ed7i b\u00e0i t\u1eadp 5 ph\u00fat tr\u01b0\u1edbc khi ng\u1ee7<\/h2>\n

2.1. C\u1ea7u m\u00f4ng nh\u1ecbp \u0111\u1ed9 ch\u1eadm<\/strong><\/h3>\n

\u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp quan tr\u1ecdng nh\u1ea5t v\u00ec c\u01a1 m\u00f4ng l\u00e0 nh\u00f3m c\u01a1 l\u1edbn nh\u1ea5t, quy\u1ebft \u0111\u1ecbnh t\u01b0 th\u1ebf, s\u1ee9c m\u1ea1nh ph\u1ea7n th\u00e2n d\u01b0\u1edbi v\u00e0 \u1ed5n \u0111\u1ecbnh v\u00f9ng ch\u1eadu – c\u1ed9t s\u1ed1ng. B\u00e0i t\u1eadp n\u00e0y gi\u00fap t\u0103ng l\u1ef1c c\u01a1 m\u00f4ng v\u00e0 c\u01a1 \u0111\u00f9i sau, c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf ch\u1ed1ng g\u00f9, ch\u1ed1ng l\u1ec7ch h\u00f4ng, gi\u1ea3m \u0111au l\u01b0ng d\u01b0\u1edbi, t\u0103ng l\u01b0u th\u00f4ng m\u00e1u, gi\u00fap ng\u1ee7 s\u00e2u.<\/p>\n

\n
\n \"Th\u00f3i\n <\/div>
\n

B\u00e0i t\u1eadp c\u1ea7u m\u00f4ng gi\u00fap t\u0103ng l\u1ef1c c\u01a1 m\u00f4ng v\u00e0 c\u01a1 \u0111\u00f9i sau, c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf ch\u1ed1ng g\u00f9, ch\u1ed1ng l\u1ec7ch h\u00f4ng, gi\u1ea3m \u0111au l\u01b0ng d\u01b0\u1edbi, t\u0103ng l\u01b0u th\u00f4ng m\u00e1u, gi\u00fap ng\u1ee7 s\u00e2u.<\/p>\n<\/figcaption><\/figure>\n

C\u00e1ch th\u1ef1c hi\u1ec7n: <\/em><\/p>\n

– B\u1eaft \u0111\u1ea7u b\u1eb1ng c\u00e1ch n\u1eb1m ng\u1eeda tr\u00ean s\u00e0n, \u0111\u1ea7u g\u1ed1i cong v\u00e0 b\u00e0n ch\u00e2n r\u1ed9ng b\u1eb1ng h\u00f4ng, hai tay th\u1ea3 l\u1ecfng hai b\u00ean, l\u00f2ng b\u00e0n tay \u1ea5n xu\u1ed1ng \u0111\u1ea5t.<\/p>\n

– Nh\u1ea5n g\u00f3t ch\u00e2n, d\u00e0nh 3 gi\u00e2y \u0111\u1ec3 n\u00e2ng h\u00f4ng l\u00ean cho \u0111\u1ebfn khi c\u01a1 th\u1ec3 t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn g\u00f3t ch\u00e2n.<\/p>\n

– Si\u1ebft ch\u1eb7t m\u00f4ng, gi\u1eef \u1edf v\u1ecb tr\u00ed tr\u00ean trong 1 gi\u00e2y.<\/p>\n

– D\u00e0nh 3 gi\u00e2y \u0111\u1ec3 h\u1ea1 h\u00f4ng xu\u1ed1ng v\u1ecb tr\u00ed b\u1eaft \u0111\u1ea7u.<\/p>\n

– Th\u1ef1c hi\u1ec7n 2 hi\u1ec7p, m\u1ed7i hi\u1ec7p t\u1eeb 12 \u0111\u1ebfn 15 l\u1ea7n l\u1eb7p l\u1ea1i v\u1edbi nh\u1ecbp \u0111\u1ed9 3 gi\u00e2y (n\u00e2ng l\u00ean trong 3 gi\u00e2y, gi\u1eef nguy\u00ean trong 1 gi\u00e2y v\u00e0 h\u1ea1 xu\u1ed1ng trong 3 gi\u00e2y).<\/p>\n

2.2. Ch\u1ed1ng \u0111\u1ea9y t\u01b0\u1eddng – t\u0103ng s\u1ee9c m\u1ea1nh th\u00e2n tr\u00ean an to\u00e0n cho kh\u1edbp<\/strong><\/h3>\n

\u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c thay th\u1ebf cho b\u00e0i t\u1eadp ch\u1ed1ng \u0111\u1ea9y truy\u1ec1n th\u1ed1ng nh\u01b0ng ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi sau 50 tu\u1ed5i v\u00ec gi\u1ea3m \u00e1p l\u1ef1c l\u00ean c\u1ed5 tay, vai. B\u00e0i t\u1eadp n\u00e0y gi\u00fap t\u0103ng s\u1ee9c m\u1ea1nh ng\u1ef1c – vai – tay sau, c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng \u0111\u1ea9y, mang v\u00e1c, t\u0103ng \u1ed5n \u0111\u1ecbnh c\u1ed9t s\u1ed1ng ng\u1ef1c, kh\u00f4ng l\u00e0m t\u0103ng nh\u1ecbp tim qu\u00e1 m\u1ee9c v\u00e0o bu\u1ed5i t\u1ed1i.<\/p>\n

\n
\n \"Th\u00f3i\n <\/div>
\n

Ch\u1ed1ng \u0111\u1ea9y t\u01b0\u1eddng l\u00e0 b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi sau 50 tu\u1ed5i v\u00ec gi\u1ea3m \u00e1p l\u1ef1c l\u00ean c\u1ed5 tay, vai.<\/p>\n<\/figcaption><\/figure>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n

– B\u1eaft \u0111\u1ea7u b\u1eb1ng t\u01b0 th\u1ebf \u0111\u1ee9ng th\u1eb3ng, c\u00e1ch t\u01b0\u1eddng m\u1ed9t kho\u1ea3ng b\u1eb1ng chi\u1ec1u d\u00e0i c\u00e1nh tay.<\/p>\n

– \u0110\u1eb7t hai tay r\u1ed9ng b\u1eb1ng vai tr\u00ean b\u1ec1 m\u1eb7t.<\/p>\n

– Si\u1ebft ch\u1eb7t c\u01a1 trung t\u00e2m v\u00e0 u\u1ed1n cong khu\u1ef7u tay \u0111\u1ec3 h\u1ea1 ng\u1ef1c v\u1ec1 ph\u00eda t\u01b0\u1eddng.<\/p>\n

– \u0110\u1ea9y tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u, gi\u1eef chuy\u1ec3n \u0111\u1ed9ng ch\u1eadm v\u00e0 c\u00f3 ki\u1ec3m so\u00e1t.<\/p>\n

– Th\u1ef1c hi\u1ec7n 2 hi\u1ec7p, m\u1ed7i hi\u1ec7p 12 l\u1ea7n (n\u00e2ng l\u00ean trong 2 gi\u00e2y, gi\u1eef nguy\u00ean trong 1 gi\u00e2y, h\u1ea1 xu\u1ed1ng trong 3 gi\u00e2y).<\/p>\n

2.3. Squat h\u1ed7 tr\u1ee3<\/strong><\/h3>\n

\u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp ch\u1ee9c n\u0103ng quan tr\u1ecdng nh\u1ea5t gi\u00fap duy tr\u00ec kh\u1ea3 n\u0103ng t\u1ef1 l\u1eadp khi v\u1ec1 gi\u00e0. B\u00e0i t\u1eadp n\u00e0y gi\u00fap t\u0103ng s\u1ee9c m\u1ea1nh c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc, m\u00f4ng, t\u0103ng m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng, c\u1ea3i thi\u1ec7n th\u0103ng b\u1eb1ng, ph\u00f2ng ng\u1eeba t\u00e9 ng\u00e3 (nguy\u00ean nh\u00e2n h\u00e0ng \u0111\u1ea7u g\u00e2y g\u00e3y c\u1ed5 x\u01b0\u01a1ng \u0111\u00f9i \u1edf ng\u01b0\u1eddi l\u1edbn tu\u1ed5i).<\/p>\n

\n
\n \"Th\u00f3i\n <\/div>
\n

B\u00e0i t\u1eadp squat h\u1ed7 tr\u1ee3 gi\u00fap t\u0103ng s\u1ee9c m\u1ea1nh c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc, m\u00f4ng, t\u0103ng m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng, c\u1ea3i thi\u1ec7n th\u0103ng b\u1eb1ng.<\/p>\n<\/figcaption><\/figure>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n

– B\u1eaft \u0111\u1ea7u b\u1eb1ng t\u01b0 th\u1ebf \u0111\u1ee9ng th\u1eb3ng, quay m\u1eb7t v\u1ec1 ph\u00eda th\u00e0nh gh\u1ebf, hai tay \u0111\u1eb7t nh\u1eb9 l\u00ean th\u00e0nh gh\u1ebf \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng.<\/p>\n

– Gi\u1eef ng\u1ef1c th\u1eb3ng khi b\u1ea1n u\u1ed1n cong \u0111\u1ea7u g\u1ed1i v\u00e0 h\u00f4ng \u0111\u1ec3 h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng t\u01b0 th\u1ebf ng\u1ed3i x\u1ed5m, gi\u1ed1ng nh\u01b0 \u0111ang ng\u1ed3i tr\u00ean gh\u1ebf.<\/p>\n

– H\u1ea1 c\u00e0ng s\u00e2u c\u00e0ng t\u1ed1t trong khi v\u1eabn gi\u1eef \u0111\u01b0\u1ee3c s\u1ef1 ki\u1ec3m so\u00e1t.<\/p>\n

– Nh\u1ea5n g\u00f3t ch\u00e2n \u0111\u1ec3 \u0111\u1ee9ng d\u1eady.<\/p>\n

– Th\u1ef1c hi\u1ec7n 1 hi\u1ec7p g\u1ed3m 20 l\u1ea7n l\u1eb7p l\u1ea1i v\u1edbi nh\u1ecbp \u0111\u1ed9 \u0111\u01b0\u1ee3c ki\u1ec3m so\u00e1t.<\/p>\n

2.4. Gi\u1eef t\u01b0\u1eddng \u0111\u1eb3ng c\u1ef1 \u2013 T\u0103ng s\u1ee9c m\u1ea1nh c\u01a1 l\u00f5i v\u00e0 \u1ed5n \u0111\u1ecbnh c\u1ed9t s\u1ed1ng<\/strong><\/h3>\n

B\u00e0i t\u1eadp gi\u1eef t\u01b0\u1eddng \u0111\u1eb3ng c\u1ef1 kh\u00f4ng t\u1ea1o rung chuy\u1ec3n c\u01a1 th\u1ec3 nh\u01b0ng l\u1ea1i r\u00e8n luy\u1ec7n nh\u00f3m c\u01a1 l\u00f5i s\u00e2u, y\u1ebfu t\u1ed1 quan tr\u1ecdng khi ng\u1ee7 v\u00e0 khi v\u1eadn \u0111\u1ed9ng ban ng\u00e0y. C\u00e1ch t\u1eadp n\u00e0y gi\u00fap \u1ed5n \u0111\u1ecbnh c\u1ed9t s\u1ed1ng, gi\u1ea3m \u0111au l\u01b0ng do y\u1ebfu c\u01a1 l\u00f5i, c\u1ea3i thi\u1ec7n h\u00f4 h\u1ea5p b\u1eb1ng c\u00e1ch m\u1edf l\u1ed3ng ng\u1ef1c, t\u1ed1i \u01b0u cho t\u1eadp bu\u1ed5i t\u1ed1i v\u00ec kh\u00f4ng l\u00e0m t\u0103ng nh\u1ecbp tim.<\/p>\n

\n
\n \"Th\u00f3i\n <\/div>
\n

B\u00e0i t\u1eadp gi\u1eef t\u01b0\u1eddng \u0111\u1eb3ng c\u1ef1 kh\u00f4ng t\u1ea1o rung chuy\u1ec3n c\u01a1 th\u1ec3 nh\u01b0ng l\u1ea1i r\u00e8n luy\u1ec7n nh\u00f3m c\u01a1 l\u00f5i s\u00e2u.<\/p>\n<\/figcaption><\/figure>\n

C\u00e1ch th\u1ef1c hi\u1ec7n: <\/em><\/p>\n

– \u0110\u1ee9ng th\u1eb3ng, l\u01b0ng d\u1ef1a v\u00e0o t\u01b0\u1eddng, hai ch\u00e2n m\u1edf r\u1ed9ng b\u1eb1ng h\u00f4ng v\u00e0 c\u00e1ch t\u01b0\u1eddng kho\u1ea3ng 15 cm.<\/p>\n

– H\u01a1i cong \u0111\u1ea7u g\u1ed1i v\u00e0 \u1ea5n ph\u1ea7n gi\u1eefa l\u01b0ng, l\u01b0ng d\u01b0\u1edbi v\u00e0 \u0111\u1ea7u v\u00e0o t\u01b0\u1eddng.<\/p>\n

– K\u00edch ho\u1ea1t c\u01a1 l\u00f5i c\u1ee7a b\u1ea1n.<\/p>\n

– Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf, gi\u1eef h\u01a1i th\u1edf \u0111\u1ec1u \u0111\u1eb7n.<\/p>\n

– Th\u1ef1c hi\u1ec7n 1 hi\u1ec7p trong 20 \u0111\u1ebfn 30 gi\u00e2y.<\/p>\n

2. 5. N\u00e2ng b\u1eafp ch\u00e2n <\/strong><\/h3>\n

Nh\u00f3m c\u01a1 b\u1eafp ch\u00e2n l\u00e0 “m\u00e1y b\u01a1m m\u00e1u th\u1ee9 hai” c\u1ee7a c\u01a1 th\u1ec3, gi\u00fap c\u1ea3i thi\u1ec7n l\u01b0u th\u00f4ng m\u00e1u v\u1ec1 tim. B\u00e0i t\u1eadp th\u1ec3 d\u1ee5c n\u00e0y gi\u00fap t\u0103ng s\u1ee9c m\u1ea1nh m\u1eaft c\u00e1 – b\u1eafp ch\u00e2n, gi\u1ea3m nguy c\u01a1 chu\u1ed9t r\u00fat ban \u0111\u00eam, h\u1ed7 tr\u1ee3 th\u0103ng b\u1eb1ng khi \u0111i tr\u00ean \u0111\u1ecba h\u00ecnh kh\u00f4ng b\u1eb1ng ph\u1eb3ng.<\/p>\n

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\n \"Th\u00f3i\n <\/div>
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B\u00e0i t\u1eadp n\u00e2ng b\u1eafp ch\u00e2n gi\u00fap t\u0103ng s\u1ee9c m\u1ea1nh m\u1eaft c\u00e1 – b\u1eafp ch\u00e2n, gi\u1ea3m nguy c\u01a1 chu\u1ed9t r\u00fat ban \u0111\u00eam.<\/p>\n<\/figcaption><\/figure>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n

– B\u1eaft \u0111\u1ea7u b\u1eb1ng c\u00e1ch \u0111\u1ee9ng th\u1eb3ng, hai ch\u00e2n r\u1ed9ng b\u1eb1ng h\u00f4ng, quay m\u1eb7t v\u1ec1 ph\u00eda t\u01b0\u1eddng v\u00e0 \u0111\u1eb7t nh\u1eb9 hai tay l\u00ean b\u1ec1 m\u1eb7t t\u01b0\u1eddng.<\/p>\n

– Si\u1ebft ch\u1eb7t c\u01a1 l\u00f5i, t\u1eeb t\u1eeb nh\u00f3n ch\u00e2n l\u00ean. Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf trong v\u00e0i gi\u00e2y, sau \u0111\u00f3 h\u1ea1 th\u1ea5p ng\u01b0\u1eddi tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u m\u1ed9t c\u00e1ch c\u00f3 ki\u1ec3m so\u00e1t.<\/p>\n

– Th\u1ef1c hi\u1ec7n 1 hi\u1ec7p, m\u1ed7i hi\u1ec7p 20 l\u1ea7n.<\/p>\n

Xem th\u00eam video \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n

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Sau khi t\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c h\u00e3y tr\u00e1nh xa c\u00e1c lo\u1ea1i n\u01b0\u1edbc n\u00e0y.<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

9 m\u1eb9o t\u1eadp th\u1ec3 d\u1ee5c cho ng\u01b0\u1eddi b\u1eadn r\u1ed9n SK\u0110S – D\u00f9 c\u00f4ng vi\u1ec7c b\u1eadn r\u1ed9n hay l\u1ecbch h\u1ecdc c\u0103ng th\u1eb3ng, b\u1ea1n v\u1eabn c\u00f3 th\u1ec3 duy tr\u00ec m\u1ee9c v\u1eadn \u0111\u1ed9ng 150 – 300 ph\u00fat\/tu\u1ea7n nh\u01b0 khuy\u1ebfn ngh\u1ecb m\u00e0 kh\u00f4ng c\u1ea7n h\u00e0ng gi\u1edd li\u1ec1n \u1edf ph\u00f2ng t\u1eadp. V\u1edbi c\u00e1c chi\u1ebfn l\u01b0\u1ee3c khoa h\u1ecdc, linh ho\u1ea1t v\u00e0 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-1286","post","type-post","status-publish","format-standard","hentry","category-me-va-be"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1286","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1286"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1286\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1286"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1286"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1286"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}